Are you an Underweight Female and looking for Weight Gain Meal Plan for Females? This post is for you. For those of us out there who need weight gain tips, it must be challenging to come about useful information.

Millions of articles are published regularly on weight loss, and the amount of information available in that regard is massive. Unfortunately, the topic of weight gain is always not in the discussion.

You find half-baked articles about them with little to no useful details. That is the reason we have discussed Weight Gain Meal Plan for Females in this article and the whole site is for Weight gain.

It seems as if no one considers this to be of importance. It is barely even treated as an issue.

There is a significant percentage of people who suffer from being underweight. Genetics, hormonal dysfunction, and psychological disorders are some of the causes.

At the same time, the side effects of being in this state include increased risk of anaemia, osteoporosis (weak and brittle bones), impaired growth in kids, and extreme cases, decreased life expectancy.

This shows weight gain is just as significant as weight loss. And, for a healthy weight gain, Weight gain meal plan for females is most essential.

What should be in your weight gain meal plan?

Women are more prone to being underweight than men, so I have come up with a weight gain meal plan for females. Even though it is for the needs of women, it is also quite suitable for men. 

The various food groups and their combinations are sure to help you reach your desired goal in little time.

Let us start by listing the food groups that are essential to gain healthy weight.


Carbohydrates - weight gain meal plan for females

Carbohydrates can be an amazing and essential source of weight gain meal plan for females. This food group pack with energy. Our body would be unable to carry out its daily functions without carbohydrates.

You often hear that you should stay away from carbs for weight loss. Well, it just so happens that you need those carbs to increase body mass and gain weight. 

We also hear that too many carbohydrates can be unhealthy, and that is correct. If you were to go about stuffing yourself with burgers, chocolates, fries, and all other junk food, you can be sure your body wouldn’t react well to that in the long run. That is why we are talking about healthy carbs, those that won’t cause you unnecessary harm but will instead provide your body with essential nutrients.

  • Sweet potatoes contain vitamin A, vitamin C as well as potassium
  • Oranges are a vitamin-rich, juicy, delicious fruit
  • Oats consider as one of the healthiest whole-grain foods
  • Bread is a staple in many cultures, and a homemade whole wheat bread burger is a must-try.
  • Bananas are high in potassium (which could help lower blood pressure), vitamin B6 and C
  • Brown rice, Mango, Raisins, Cereal, Pasta

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Fats - weight gain meal plan for females

Fats are another thing you can add to weight gain meal plan for females. Fats are quite tricky because they can be healthy and harmful at the same time. The trick lies in the discerning foods that have high amounts of good fats (polyunsaturated and monounsaturated fats) and low amounts of bad fats (trans fats and saturated fats). The following are some sources of good fats:

Besides being very versatile, whole eggs are delicious and have a lot of nutrients.

Salmon, Mackerel, Sardines, and Trout all have Fatty acid.

Nuts are super healthy and not to mention delicious. They contain healthy fats, vitamin E, which is lovely for the skin; they also contain magnesium.

Full-fat yoghurt. Yoghurt has been known to improve digestive health. It has probiotic bacteria that are favourable to health.

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proteins for weight gain meal plan for females

Protein is a must for weight gain meal plan for females. Protein contributes about 10% of the energy the body requires. Protein is essential for building body mass and for healthy weight gain. Alongside exercising, proteins help us achieve the best results for a toned and fit body. Remember, the aim is to gain weight, not accumulate unwanted fat. There are so many foods rich in protein such as:

  • Meat,
  • Poultry,
  • And fish 
  • Pulses such as lentils and beans are a significant source of protein.

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Milk contains probably the highest amount of nutrients in a single food and it should be in your weight gain meal plan for females. If one is not intolerant, adding milk to one’s daily diet is very good. Some reputation has surrounded dairy, but they do more good than harm when eaten in moderation.

Going on a weight gain meal plan for females tends to put people on edge. The thought of having to give up what you are generally eating, or having to go shopping for strange foods and worst of all, the terror of having to make yourself ingest a meal that is in no way pleasing to your taste buds can put you off from going through with the weight gain meal plan for females.

These fears are not unfounded, and on the contrary, they are very reasonable. That is why I decided to give you a weight gain meal plan for females which can be whipped up quickly with almost no stress at all. It is simple, with ingredients that you are habitual, and you most probably already have sitting on a shelf in your pantry.

Read More: 5 Day Healthy Weight Gain Meal Plan

Listed Template of a Weight Gain Meal Plan For Females For Seven Days.

Meals can be recycled and mixed up to suit your preferences.

Day 1


A cup of coffee or cappuccino preferably with full-fat milk

Two pieces of toast with fruit jam

A glass of fresh orange juice

After breakfast (morning snack)

Protein shake


Lean turkey sandwich with tomato, lettuce, and mustard

One baked sweet potato with cream cheese


One protein bar and a glass of water


Salmon filet with fresh salad

Cooked spinach with mashed potatoes and a glass of wine

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Nighttime snack

A cup of yoghurt with two cookies

Day 2


One banana and a cup of coffee

Two slices of whole wheat or multi-grain bread with low-fat butter and eggs

A glass of milk

After breakfast

Mango mint lemonade


A serving of squash with one-pot lentil and bean

Yoghurt with fresh fruits


Unsalted crackers and mashed avocados


 Brown rice with chicken thighs and roast vegetables

Nighttime snack

Two scoops of your favourite ice cream

Day 3


Three scrambled eggs

Three slices buttered wheat toast

A glass of orange juice

After Breakfast

One Banana


Cooked chicken breast with two pieces of grilled lean bacon

Mixed salad with tomatoes, cucumber, and avocado


Unsalted nuts


Meatloaf, mashed potatoes with peas and carrots on the side

Nighttime snack

A piece of chocolate (preferably dark)

Day 4


A cup of coffee and fresh fruits

Omelet with cheese and sausage bits

Ice tea

After breakfast

A handful of nuts, almonds, peanuts, cashews, walnuts


Brown rice with tomato and seafood stew

Fruit yoghurt


One apple


Whole wheat spaghetti bolognese

Mixed salad with olive oil and dressing

Nighttime snack

A glass of warm milk

Day 5


A cup of coffee or cappuccino

Fresh orange juice

A bowl of cereal, oats or porridge

After breakfast

 A quarter cup of raisins and other dried fruits


Vegetable omelette with grilled bacon and pork slices


Cheese and crackers


Roast beef with roast potatoes and mixed vegetables

Nighttime snack

Fruit yogurt

Day 6


Morning dose of caffeine

Pancakes with chopped up fruit

 One glass of full-fat milk

After breakfast

Apple slices with peanut butter


Pasta with pesto sauce

Mozzarella cheese and tomato slices


One glass of whole milk and two cookies


Half a can of mixed beans

Tuna with salad leaves and whole wheat roll

Nighttime snack

Chocolate or vanilla pudding

Day 7


 A cup of coffee or cappuccino

Cottage cheese with sliced up strawberry

After breakfast

A protein shake


Brown rice or pasta with tuna and tomato sauce

A serving of grapes


Iced tea


Grilled pork with broccoli and couscous

A glass of wine

Nighttime snack

A glass of warm milk

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As this is a weight gain meal plan for females, you should keep in mind that foods that favour weight loss. We should avoid this type of food. Another class of foods to be wary of are Deep-fried foods and products with added sugars such as Donuts, French fries, industrial fruit juices, and the likes.

These types of food are not your friends and can be detrimental over time. I hope this weight gain meal plan for females will be helpful for you.

What to expect?

If you are a naturally skinny person looking to increase your BMI (body mass index) or if you are someone interested in gaining weight to bulk up, this easy weight gain meal plan for females will help you achieve the confidence you desire.

You may end up discovering a new part of yourself, the best version of you.

However, it is a process that takes some time. It requires diligence and commitment, like every other endeavor in life.

Learn More: Weight Gain Meal Plans

FAQs On Weight Gain Meal Plan For Females

Won’t this meal plan work for males?

As calorie requirement for males and females is different. So this meal plan will balance calories for women. Female require 2000 calories and this diet plan will add about 500 calories. Males require normally 2500 calories. Men require more calories for weight gain than female so this plan will not work for males.

Should I consume carbs if I want to just gain muscle weight?

Yes carbs are important part of food so cannot be missed in any condition. For have to take balanced amount of carbs. But for muscle gain you have to increase intake of protein along with balanced carbs.

How long till I see the results?

You need about 8400 extra calories to gain about 1 kg of weight. You are adding an extra 500 calories a day for healthy weight gaining. So you will see results after 2 to 3 weeks.

Can I follow this meal plan if I am pregnant?

As this meal plan will give you all macro and micro-nutrients. This meal plan is also giving you proper calories at different times of the day. You are also taking snacks so you can easily follow it in pregnancy too.

Final Words

It is recommended to consume decent size portions. To gain weight, you have to consume 500 calories more than is necessary to maintain weight. If you can eat only a little at a time, increase the number of meals you have in a day. Studies have proven that it may be more useful to eat small portions of food at frequent intervals instead of trying to fit it all in at once.

It is also strongly advised to include vitamin supplements in your weight gain meal plan for females. Supplements are drugs as well, so be sure to take them according to the prescribed dosage.

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